East Bayfield 11am – 1pm
(this would be a good session for Collingwood blocks – but they don’t have more than 1hr 15min today)
Actually ran out of time in this 2hr session!
Warm Up: 800m
Aerobic Kick: 450
- 100 BK Kick on 2:45
- 3 x 50 BK Kick on 1:15
- 4 x 25 BK Kick on 45
- 50 BR Kick on 1:15
- 2 x 25 FS Kick on 45
- 50 Easy
EN 1/2: 150
- 6 x 25 BK on 45, desc 1-6 from 23
- 50 easy
Race Pace for 50 BK: 450m Alternate Block/Push
- 3 x [
– 4 x (25 BK Sprint) on 1:10, swim 16
– 150 Easy ] - 2 x [
– 6 x (12.5 BK Sprint, 12.5 easy) on 35
– 150 Easy ]
Recovery: 300m BK Fins
Race Pace for 50 FS: 100m Alternate Block/Push
- 4 x 25 FS Sprint on 1:10, swim 14
Race Pace for 50 BR: 100m Alternate Block/Push
- 4 x 25 BR Sprint on 1:15, swim 19
Swim Down: 600m 350m